My Sweet Marie

Archive for the ‘Healthy Dishes and Gluten-Free Recipes’ Category

For Valentine’s Day this year we decided to keep it healthy! Here’s a little something I threw together with the help of my sweetheart! Here’s what you need:

Ingredients:

  • 2 zucchini – spiralize with the large holed attachment
  • 1 onion sliced thin
  • 1 cup carrot- spiralize on smallest holed attachment
  • 1 yellow pepper- sliced thin
  • 4 slices of peameal bacon (Canadian bacon), sliced long thin strips
  • 1/4 cup roasted red peppers
  • 1-2 cups of spinach
  • 350g shrimp- peeled and deveined
  • 10 oz coconut milk
  • 1 tsp of sirachi sauce or more if you like heat!
  • 3 cloves of garlic minced
  • basil  or cilantro to your taste
  • 1 tbsp. olive oil

Directions:

  1. Sautee your onions, bacon, garlic, carrots, peppers in the olive oil.
  2. Add the shrimp, sautee till pink.
  3. Add in the roasted red peppers and spinach till wilted.
  4. Add in the milk, stir. Add the sirachi sauce, stir.
  5. Add in your zucchini noodles and stir. Cook till the noodles are soft but not too long as they will get soggy, so leave that till the last minute!
  6. This is 2 large portions at 8 WW smart points each!

So here’s a little twist on falafel balls, baked, not fried. We all know I am counting points these days so you should get at least 24 balls, which makes them 2 points each! Enjoy with a salad or as a snack…full of protein!

 

Ingredients:

  • 3 Tbsp. olive oil
  • 2 (15 ounce) cans chickpeas, rinsed and drained
  • 1 red onion, chopped
  • 2 cloves of garlic, chopped
  • 3 Tbsp. parsley, chopped
  • 3 Tbsp. cilantro, chopped
  • 3 Tbsp. chick pea or gluten-free flour
  • 1 Tbsp. chili powder
  • 1 1/2 Tsp. kosher salt
  • 1 Tbsp. lemon juice
  • 1 Tbsp. cumin
  • 1/2 tsp. baking powder

Directions

  1.  Preheat oven to 375°. Grease 2 mini muffin tin sheets with the oil. Mash chickpeas in a food processor, then add remaining ingredients and blend to a thick, paste-like consistency.
  2. Shape into small ping pong-size balls and place each in a cup of the mini muffin tin. Bake, flipping balls halfway through, until balls are golden and crisp, 15 to 20 minutes.

I get asked a lot “what’s a good, low point breakfast?” My favourite one is the 1 point egg white omelette. It’s tasty, filling and good for you! I use my little rock fry pan almost everyday making this up for my brekkie!

Here’s how:

Ingredients:

  • 1/2 cup mushrooms
  • 1/2 cup kale, chopped
  • 1/2 cup egg whites

Directions:

  1. Fry your mushrooms in your non-stick rock fry pan or use a spray to grease a fry pan.
  2. Add in the kale and sautee some more.
  3. Add in your egg whites and cook till you can flip the omelet.
  4. Cook both sides and then serve with a spoonful of salsa over top!
  5. Add a serving of fresh fruit on the side and ta-da, healthy breakfast!
  6. Note: you can have onions, peppers, ham, bacon or cheese to this if you’d like but be sure to count the extra points for the meat/cheese!
  7. I like to buy my egg whites in a carton as it’s so much easier then separating the eggs and I hate to waste those yolks!

Being a weight watcher I end to find recipes or create recipes that are slimmed down versions of my favourite foods. Feel free to convert this to anyway you like your spaghetti but I like mine thick with veggies and a bit of meat too! I like to spiralize a few zucchini and have my sauce over zucchini which keeps the point value low and my carbs to a minimum! I hope you like my slimmed down version of spaghetti sauce!

Ingredients:

  • 1cup(s)fresh mushroom(s)
  • 1cup diced carrot(s)
  • 1cup diced uncooked onion(s)
  • 1 cup red pepper diced
  • 1 cup celery diced
  • 16oz uncooked ground turkey breast
  • 4 cup(s)no salt added diced tomatoes
  • 2 cups Italian tomato sauce
  • 1 tsp oregano and basil
  • Salt and pepper to taste
  • Pepper flakes to taste

Directions:

  • Brown your ground turkey with the onions, peppers, celery and carrots. If there’s any fat, drain it off.
  • Add in your tomatoes and sauce and spices.
  • Simmer until bubbly and thickened.
  • Serve over zucchini noodles (spiralized) or shirataki noodles or spaghetti squash for low points.
  • 3 Smart points per cup of sauce.

Do you ever get tired of boring chicken? I eat it probably 5 times a week and really needed a kick! So here’s what I did and it was so good! You could do this with either breasts or thighs.

Ingredients:

  • 4 boneless/skinless chicken breasts or 8 thighs
  • 2 tbsp. of non-fat yogurt or mayo or goat’s yogurt
  • sirachi/ rooster sauce to taste, a little or a lot
  • 1 lemon zest/juice
  • 2-3 cloves of garlic minced
  • salt and pepper

Directions:

  1. Salt and pepper the chicken.
  2. Zest your lemon then use it for juice.
  3. Mix the rest of ingredients in a big Ziploc bag.
  4. Add in the chicken.
  5. Let sit in fridge for 2-24 hours!
  6. Grill on the BBQ till pink is gone.
  7. Eat on a bun with tomato, lettuce, bacon, mayo or as is or sliced and put over top your ceasar/any salad!

So this recipe was inspired by http://www.freshfitandhealthy.com but of course, I had to change it up a bit to suit my needs. But it sounded so good, I had to give it a go!  Incidentally this can be used as a dip as well as a stuffing for your chicken. It is delicious! Here’s what I did:

Ingredients:

  • 4 chicken breasts, boneless/skinless butterflied
  • 2 avocadoes
  • 1 can artichokes, drained
  • 1/2 cup basil fresh
  • 3 tbsp. pine nuts
  • 1 tbsp. lemon juice

Spice mix:

  • 1/2 tsp black pepper
  • 1 tsp sea salt
  • 1/2 tsp paprika
  • 1 tbsp. basil, dry
  • 1 tbsp. thyme leaves
  • 1 tbsp. onion powder
  • 1 tsp garlic powder
  • 1 tsp chili flakes

Directions:

  1. Season your chicken breasts with the spice mix, inside and out. don’t need to use it all.
  2. In your food processor, toss in the avocado, artichokes, pine nuts, basil and lemon juice. Process till all well blended. It can be as chunky or smooth as you prefer. You can add a tsp of the seasoning while it’s working as well if you like.
  3. Now take your butterflied chicken and stuff with the filling. Secure with a toothpick if need be.
  4. If you have extra filling, serve it as an appetizer with veggies or crackers, or nachos.
  5. Bake the chicken breast, on parchment covered trays, at 350 for 40-60 minutes depending on your oven.
  6. Serve with a large salad and enjoy!

I’m sure many of you have done veggies on the grill but have you done them in parchment paper? Try that next time and let me know how you make out! You can do a variety of veg or just one or two, here are some that I like and here’s how I do it:

Ingredients:

  • carrots sliced, julienned or chunks
  • asparagus
  • zucchini in chunks or large slices
  • celery
  • onion of any sort(leek, pearl, spanish, red onion or sweet onion)
  • beets ( cut in large dice)
  • turnips
  • broccoli
  • cauliflower
  • green or yellow beans
  • peppers, red,yellow or orange
  • Brussel sprouts
  • salt and pepper to taste
  • 1-2 tbsp of olive oil

Directions:

  1. In a large bowl mix all your veggies with the olive oil or oil of choice.
  2. Now on a large piece of parchment, place the veggies and wrap in a packet/envelope type package. Now wrap that packet in a foil package!
  3. The parchment keeps the veggies a bit crispy rather then soggy! Also the foil won’t be leeching into your food!
  4. Enjoy!